5 Prebiotic Foods You Should Eat More Often And The Health Benefits You Can Get From Them

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Prebiotics refer to a certain type of dietary fibre that the human body cannot digest, but which nevertheless help to feed the "friendly" or good bacteria in your gut. Prebiotics often serve as foods or nutrients for tiny microorganisms, including yeast and bacteria which are found in the gastrointestinal tract, thus helping to make the digestive system healthier. Some of the nutrients produced by prebiotics include short-chain fatty acids like acetate, butyrate, and propionate.

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These short-chain fatty acids can be absorbed into the bloodstream and bring improvement to metabolic health. Fortunately, there are many foods with a high content of prebiotics in them and a few of them are examined below:

1. Garlic

Garlic represents one of the healthiest herbs in the world and apart from this, it possesses various health benefits due to its anti-inflammatory, antioxidant and lipid-lowering properties. It works as a prebiotic by promoting the growth of beneficial bifidobacteria in the gut and preventing the growth of certain bacteria that promote disease in the gut. it also reduces the risk of cardiovascular diseases and lowers blood glucose levels.

2. Onions

Onions are another great food with many health benefits and prebiotic properties. They are rich in inulin and Fructooligosaccharides (FOS), a nutrient that helps to make the gut flora stronger, helps with fat breakdown, and help boost the immune system. Onions also have antibiotic properties and are also rich in a flavonoid called quercetin, which gives them antioxidant and anticancer properties.

3. Bananas

Banana is another prebiotic food and it is not just delicious, it is also nutritious as it contains essential nutrients such as vitamins, minerals, and fibre. In addition to this, bananas contain small amounts of inulin and unripe bananas are particularly rich in resistant starch, which possesses prebiotic effects.

4. Oats

Whole oats also possess certain prebiotic effects, thanks largely to their high beta-glucan fibre content, as well as their moderate resistant starch content. Their beta-glucan content is linked to several health benefits such as the promotion of healthy gut bacteria, lowering of LDL (bad) cholesterol, improved blood sugar control, and reduced risk of cancer. It also slows down digestion, control appetite and helps manage weight.

5. Apples

Apples contain a type of soluble fibre called pectin, which possesses antibiotic effects and is linked to a number of health benefits. These include increasing the amounts of butyrate, a short-chain fatty acid that feeds beneficial gut bacteria and decreases the population of harmful bacteria. Apples may improve heart health.

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Source: Healthline.com.

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